Stretching is a vital part of running that is often over looked
, but, the benefits heavily outweigh the negative. Just by stretching for 5 to 10 minutes after each run you can prevent injuries and your body will become more flexible allowing for a better stride. There are some who may view stretching as a negative but overall the outcomes are more positive.
The best time to stretch is within 10-15 minutes of you finishing your run because your legs are still warm. Waiting too long allow your legs to cool down and become very tight which would lead to injury. Stretching while your legs are warm allows more flexibility and a safer stretch. The best method is to stretch to a point you can't go any further and hold for a second or two and then release. Do so for about 30-60 seconds per stretch. The most important thing to remember is to keep all stretches to the same amount of time; you never want to over stretch one muscle than the other.
Over stretching one muscle than the other will lead to more flexibility in that muscle and will eventually cause health problems. Your stride will be out of position, your other muscle could be working harder to catch up to the other leading to a tear, or you can knock you body out of alignment. Keep all stretching consistent throughout your body. You should also be stretching every muscle group in your legs.
All your muscles have an effect on one another. Stretching one muscle group and not another causes your non-stretched muscle group to work harder and to try and expand with your stretched muscle. This will eventually lead to a tear or other injury. You need to be sure to stretch out all muscles evenly and by doing so you will guide your body towards an injury free future.
You never want to push yourself too hard and always stop if something doesn't feel right. If you're in pain while stressing you should stop and consult a doctor. But, when done properly and consistently you will live an injury free, healthy life and your body will feel better.